As families in the San Fernando Valley and beyond prepare for the new school year, parents can take a few simple steps to help their children start strong both academically and emotionally, according to a local health expert.
“Getting ready for school is about more than buying supplies,” said Dr. Danielle Flowers, a Kaiser Permanente pediatrician in Mission Hills. “Healthy habits, routine medical care and open communication with your child’s doctor can make a big difference in their success throughout the new school year.”
Reestablish Healthy Sleep Habits
One of the most important back-to-school adjustments is returning to a consistent sleep schedule after summer break. “Children learn and focus better when they’re well-rested,” Flowers said. “Aim for 9 to 12 hours of sleep each night and start adjusting bedtimes before school begins for elementary age children, and encourage teenagers to get 8 to 10 hours of sleep.”
Parents are advised to plan ahead and start “resetting” the sleep routine of their children at least a week before the first day of school. It’s helpful to adjust bedtime and wake-up time by around 15 minutes every day, until the schedule matches the school day.
Adequate sleep supports learning, memory, attention and overall well-being, helping students stay engaged in the classroom, Flowers noted.
Schedule an Annual Checkup
Flowers recommends that parents schedule annual physical exams and ensure their children are up to date on recommended vaccinations before school starts.
“Yearly checkups help identify health concerns early and ensure children are growing and developing as expected,” she said.
Annual exams can help:
● Detect vision, hearing or developmental concerns.
● Monitor chronic conditions such as asthma or allergies.
● Track growth and developmental milestones.
● Review and update vaccinations.
● Provide guidance on nutrition, physical activity and sleep.
Physicals also offer an opportunity to discuss mental and emotional health, which is increasingly important as children navigate academic and social pressures, Flowers said. She also encouraged families to schedule a dental checkup before the school year begins.
Choose the Right Backpack
A properly fitted backpack can help prevent unnecessary strain and discomfort.
“Children’s bodies are still growing, and carrying too much weight can lead to back, neck and shoulder pain,” Flowers said.
Parents should look for backpacks that fit well and avoid overloading them. As a general rule, a backpack should weigh no more than 10% to 15% of a child’s body weight, she noted. A lighter, properly worn backpack can improve comfort, posture and concentration throughout the school day.
Set Healthy Social Media Boundaries
With technology playing a larger role in children’s lives, Flowers advises parents to monitor and limit social media use, especially for younger children.
“Technology can be a useful tool, but it’s important to balance screen time with activities that support healthy development,” she said.
Excessive social media use has been linked to shorter attention spans, sleep problems, anxiety and lower self-esteem. Limiting screen time allows more opportunities for reading, physical activity, creativity and in-person social interactions.
A Healthy Start to the School Year
By prioritizing sleep, preventive health care, proper equipment and healthy technology habits, parents can help position their children for a successful and healthy school year.
“Small steps taken before school starts can have a lasting impact throughout the year,” Flowers said. “The goal is to make sure that children are healthy, confident and ready to learn.”